2807: Secrets To Extreme Butt Growth

0:00Hi, I'm Chandler Garcia. As a PICU nurse and global health advocate, I've cared for women and children all over the world, from Costa Rica to Egypt to Kenya and beyond. And no matter where I go or how tough the conditions get, I always wear my figs. These scrubs are lightweight, breathable, and super soft, perfect for long shifts in any environment. They've got pockets in all the right places, the fit is flexible, and they're durable through every admission, surgery, and post-op. But it's not just about the scrubs. Another big part of what I love about FIGS is when they say they're committed to supporting healthcare workers all over the world, they mean it.

0:35I recently joined them on an impact trip to India where I worked in triage, caring for babies in a mobile clinic. My FIGS aren't just what I wear. They're part of the impact I want to make. Wherever my work takes me, FIGS helps me show up ready to make a difference while looking and feeling my best. Get 15 % off your first order at wearfigs.com with code FIGSRX. That's wearfigs.com, code FIGSRX. Hey, mom and dads. If you're tired of getting the deer in headlights response every time you bring up family plans with your kids, let me introduce you to your new best friend, the Skylight Calendar. The Skylight Calendar was designed to help you manage the chaos of family life.

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1:57If you want to pump your body and expand your mind, there's only one place to go. Mind Pump. Mind Pump. With your hosts, Sal DiStefano, Adam Schaefer, and Justin Andrews.

2:10Corinne:You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump. In today's episode, we're going to talk about a glute building masterclass that one of our top trainers, Corinne, will be running and streaming. If you want to build your butt, if you want great glute gains, go to mindpumpmasterclass.com. Sign up for the live streaming masterclass with top trainer, Mind Pump trainer, Corinne. Now, this episode is brought to you by a sponsor, Seed. This is the world's best probiotic. Look, the data clearly shows probiotics can help with gut issues and digestion, but there's lots of data, lots of data now that shows that probiotics help with skin issues.

2:50Corinne:They can help with mental clarity. That's right. It affects how you think. They can also affect positively fat loss and muscle gain. In fact, it's better for both than many of the supplements out there that purport to do both of those things. Probiotics are amazing. Seed is the world's best company, hands down, when it comes to probiotics. Go check them out. Go to seed.com forward slash mind pump. Use the code 20 mind pump. Get 20 % off your first month's order of their daily symbiotic. We also have a sale on a new maps program bundle. It's called the spring bundle. It's maps symmetry maps prime.

3:24Corinne:And then we're throwing in the advanced training techniques guide. All of that, all of it together. One 47. Go check it out. Go to maps, March.com. All right, real quick. If you love us, like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear? over at mindpumpstore.com. I'm talking right now. Hit pause. Head on over to mindpumpstore.com. That's it. Enjoy the rest of the show. All right, all of you that want to build a round, amazing butt, we have a glue building masterclass with one of our top trainers, Corinne. Live. We're going to talk about it right now.

4:00Corinne:Let's get into it. It's going to be live, too, just so you know. So you'll be able to engage with her as she's going through the whole thing. So Corinne, she's a bikini competitor. She's a trainer. she's one of our top trainers great communicator yeah and she's this is a live this will be streamed live so you can go sign up for it it's mindpumpmasterclass.com and she's going to go through the two best exercises to build your glutes the hip thrust and the squat but it's not just the hip thrust and the squat it's really breaking them down and making them as effective as possible because I think a lot of times people will do certain exercises especially the squat but this can happen with the hip thrust as well where they're not getting the quite the results that they thought they would get or it doesn't feel right i've actually heard people say their low back gets fatigued on a hip thrust or something doesn't feel right on a squat and she's gonna like teach you like here's how you do these to maximize glute gains there's a lot more nuances to these lifts and i think people realize and just technique wise and just you know how to hold your body in certain positions and maximize that effort that's right direct it so she's going to break all that down well i'll tell you guys how we got here so uh it was what last month i think her and i did the webinar uh for hip thrust and squat and that was a like a pre-recorded thing that her and i did and since then the amount of questions that she's been fielding both in the muscle mommy group and the people that joined that webinar uh have been all these things that she's going to cover yeah so So we answered so many questions related to that.

5:34She was like, okay, let's do another one. And I feel like I've got a really good idea of what most people are asking. And so we can go even deeper dive on some of the things that we taught. So if you enjoyed that first one, you'll still get a ton of value from this because that's like, in addition to this, it was like, these are the questions that people have.

5:55Corinne:Well, so of course, she's going to go over technique and form. So of course. And again, it's live. So she'll be demonstrating the exercises and talking about them, but she's going to break it down to the important components because you can watch form on a video or even in front of yourself, but you might not have a like proper activation is a good example. And I think the barbell squats, a good exercise to talk about this with because it's a little bit more complex than the hip thrust, although the hip thrust don't sleep on it. There's some complexity there as well, but like with a barbell squat, you know, when The muscles that are creating the movement are primarily the quadriceps, the hamstrings, and the glutes.

6:36Corinne:Now, they're not the only muscles that are active. You're actually getting some calf and soleus from the ankle flexion and extension from the bottom of the top. You're also getting lumbar spines. You're getting all the lumbopelvic hip area, so the lumbar spine, the core. You're getting thoracic activation from where you hold the bar and how your posture is. So that's all happening. But when you're doing a barbell squat, there are ways to do a barbell squat where more of it's going to go to the quads, for example. And that's perfectly fine if that's what you're looking to develop. But if you're trying to do a barbell squat and really trying to make it work and grow and shape your glutes, there are ways you could teach your body to activate better so that that exercise becomes much more effective.

7:26Corinne:without that um oftentimes and you see this with a lot of people they do the squats they get stronger at the squats they see the quad development they don't quite see the group the glute development i find it's probably the most common challenge it's interesting because we obviously been doing this for a really long time um you know 20 years ago uh i felt like just getting my female clients to squat was revolutionary like just very few female clients to mind barbell back squat before 20 years ago yeah yeah before i trained them uh where it's actually really common now it's uh very uncommon i would say that you meet a a female that is working out in the gym trying to build her butt and hasn't already tried squats i mean it's pretty well known now that squats are one of the best exercises if you want to build the butt But what has become extremely common is a lot of people that do squat but can't get the development that everyone sold them on.

8:27And it could be for a series of things, but I'd say calories and activation are one and two. And you could interchange those. I think they're probably 50-50 on what I hear back from somebody.

8:38Corinne:Not eating enough to support growth. Yep. But the other one's activation. Which, in my opinion, the activation one can be the most frustrating because… You're doing the work. You're doing the work. Yeah, and you just don't see it. And a lot of times, too, you're not feeling it as well. And so this is something to address the recruitment process of activating those glutes, getting them involved, really making it a little more posteriorly driven. That's right. It's also a little bit more mysterious or difficult to solve than, say, the calorie problem. That's right. The calorie problem is pretty simple.

9:11It's like eat more calories or hit your protein intake, right? That's right. It's very clear and cut. You can measure it. You can go like, oh, I'll do this problem solved where, you know, tell somebody who squats and they go, I don't feel it in my butt. And you go like, well, think about it. You know, I'm thinking about it. And so, you know, that that's where this gets a little challenging. This is where the coaching and the training. And I think, you know, having somebody like a Corrine who's got like so much experience. Huge difference. With being able to cue somebody the right way to be able to feel it.

9:44And then you unlock that. Right. And then it's like, oh, okay, now I feel it. Now I get it. Now how do I translate that over into the squat so that I'm getting this better activation?

9:54Corinne:This is such a big deal. And again, it's frustrating because you may be squatting. You may be doing all the right things. The squat doesn't hurt you in a bad way. So you're like, it's not like I have an injury. I feel okay doing it. I've added 15 pounds or 20 pounds to my squat. And what I notice is my quads are looking great. My butt looks no different whatsoever. what's going on is this incredible exercise for the glutes, not what people say it is. And it's like, no, it is. It's phenomenal. This is where good coaching, uh, makes a big difference. A coach can change your technique and activation in ways that dramatically improve, uh, the effect of the exercise.

10:34Corinne:This is what strength coaches do so well with strength sports. I mean, uh, you know, this is not the same topic, but you could be someone who deadlifts and bench presses all the time, then you hire a powerlifting coach. And in that session, I've actually seen this before, in that same session, somebody could add 10 pounds to their lift. It's not like they got 10 pounds stronger, but the powerlifting coach knows exactly how to cue the person. Yeah, this unlocked more potential. Right. And so that's what activation is all about. And she's going to cover that with both the hip thrust and the squat.

11:05Corinne:She's also going to uncover ways to improve mobility. This is a very common issue with these exercises. Again, in particular with the barbell squat. If you have ankle mobility that is lacking, deep barbell squats, because the deep part is where you'll get the most glute activity. It's impossible. It's just not going to happen because your ankle mobility is not going to happen. Or if you have hip mobility issues, now you're going to start to feel hip issues, most commonly in the front of the hip. I think people trip out over that where they'll do squats or whatever, and it's like where the hip flexor is.

11:39Corinne:It feels like something's catching. And there are mobility movements you can do that make a tremendous difference to how you do those lifts. Yeah, those little compensations, they really get in the way and they impede on that communication channel. And like to the further point of activation, it's like a lot of times, you know, Some people can't actually get to the point where they really feel and concentrate and can activate and recruit if there's limitations along the way down, which mobility helps to really open that up and unlock it for them. Well, it impedes on technique. Technique impedes on activation.

12:18Activation impedes on results. And so it's all connected. It's all connected. And this is the next one, I feel like. So I said what one and two, I feel like, are most common. The next one would be mobility issues that either limit somebody's range of motion or change their technique. And an example of that is I have poor ankle mobility, but I hear that people say deep squats at your glutes. And so the client thinks that they're going deeper, but really all they're really doing is folding over further. So they feel like, I've got to get down lower. And in order to do that, they can't go any lower because they lack the ankle mobility.

12:56so their chest comes forward more, then the bar is now traveling closer over to their knees versus up for their back on their thighs. And now they feel all quad dominant because they're leaning forward when they're doing that and they don't even realize that.

13:09Corinne:Or you're creating the potential for injury because as you squat down, and we'll stick on the topic of ankle mobility, although that's not the only mobility that she's going to talk about, but with ankle mobility, sometimes people will force themselves to go lower. And because the ankle mobility is lacking, there's this outward torsion where the feet want to turn out and twist but because you're on the ground with weight it actually creates torsion and twist and the knee joint starts to support it and now you're doing your squats you feel okay but over time like that hurts my knees well why are my knees sore yeah even just like i'm staying on mobility like not having proper like shoulder mobility to even retract back it is far enough you know think about having rounded shoulders a bit and then putting weight on top and that propensity to now kind of push you forward just from that thoracic mobility issues is one of the number one reasons why a person can't have a bare bar on their back why it hurts so if you're listening right now and you've tried barbell squatting with a hard bar yeah and you put it on your back you're like that hurts my neck that hurts my spine and you think it's because you need to have pounds of muscle on your back that's not what's happening what's happening is you have poor thoracic activation mobility and placement because that bar will hurt nobody.

14:19Corinne:If you place it properly, even if you're petite or whatever, it doesn't hurt. And bar pads are terrible. A bar pad, although it makes it comfortable, changes the movement because it raises the center of gravity and actually changes the exercise. And a good coach knows this. And it also crutches the main issue you just said too. Like a lot of people that don't have that thoracic mobility, that's the only reason why. I mean, you have obviously examples of people that have shoulder issues or surgery they just had. But for the most part, they lack the thoracic mobility. That's right. Because they lack the thoracic mobility, then they put the bar pad on because it hurts because it's resting on their neck.

14:55And now it's like your technique is already from the jump is already off. And then to think that you're going to have this proper recruitment pattern that lights the glutes up like you want is very unlikely.

15:06Corinne:That's right. I mean, you know, if an exercise was worth 100 points in terms of glute development, lacking in areas like mobility, activation, it's going to take that 100 points and it could bring it down as low as 50 or in some cases as low as 10. An exercise that is supposed to be phenomenal for an area now becomes terrible for that area because of the things that we just talked about. You know, talking about activation too, something else that is common that we didn't touch on is the ability to keep your knees from collapsing in. I'd say that's probably another common one. And so learning to activate the glute med, which is responsible for keeping the knees from folding in like that.

15:50And it's natural, right? If you tell a client who's never squat before, just squat down, you almost always see somewhat, if not an exaggerated collapsing of the knees inward. And that's a part of the glute that's not firing properly. The glute med is one of the parts of the glutes that is responsible for that. And so learning to activate that and keep that from happening as you drop down into the squat makes a huge difference, not only on the mechanics, but then also on the development and the shape of your butt. And so understanding how to activate that going into the squat matter. So all these little nuances.

16:26And almost always when I get somebody, it's never just one thing. It's a couple of these things.

16:33Corinne:Each one connects. Yeah, that are exacerbating the other ones that result in this person who just cannot feel it in their butt. And once we solve that problem, it completely changes everything. Totally. And then it's game over. Then they're building. Totally. She's also going to talk about how to access a greater range of motion. Now, part of this is activation, mobility, what we just talked about. But part of this, and now I'm going to point to the hip thrust. The hip thrust is a phenomenal exercise, but depending on the size of the plates, the bench that you're on and your form and technique, you can have a short range of motion or you can have a long range of motion.

17:09Corinne:And this didn't really occur to me because I'm six foot tall guy. I can use a regular bench, the 45 pound. Like if you're a petite girl in particular, uh, your range of motion is short. Uh, getting on the bench can be kind of weird. And how do you do that? What do I, do I put my feet on plates to increase the range of motion? She's going to talk about this. A greater range here. Hip thrust is phenomenal at activating the glutes. It's easier to activate the glutes with a hip thrust than it is with a barbell squat. It doesn't make it better. It's just easier. Where it lacks is the range of motion.

17:38Corinne:Range of motion. Now, there are ways to access greater ranges of motion with the hip thrust to dramatically improve its effectiveness. And this is, again, this is where coaching comes into play. Yeah, and one that I wasn't really going to bring up. But two, another one on the list is like, you know, really bracing properly, like activating your core. But like that's going to help with the greater range of motion. So you're more stabilized. so you can actually have strength in that range. That's right. So like the pelvic tilt that you're in when doing a hip thrust makes all the difference in the world.

18:10Corinne:It can make a hip thrust fatigue your glutes or you can suddenly feel an exercise that shouldn't fatigue your low back all of a sudden become a low back exercise. Oh yeah, low back and hip flexor. That's right. It ends up being low back and hip flexor if you don't know how to activate that properly. She's also going to cover rep ranges, low reps, moderate reps, high reps, what each of them are good for, why you'd want to do either one, what the strengths and weaknesses are of each of those rep ranges. She's going to talk about frequency. How often should you do these exercises? And if you do them more than once a week, do you mix up the rep ranges?

18:43Corinne:What about the sets? So she's going to actually cover programming, which I think is phenomenal. What's the right dose? That's right. What's the right dose and how is that going to affect my progress with my glucanes? And then finally, she's going to talk a little bit about diet because I think that makes it complete. I don't think you can talk about building an area of your body without making sure that, you know, at least minimally cover the effect of diet. Because like you said in the beginning, Adam, you can do all the right things. But, and this is more common for women than men. If you're not feeding yourself properly, what does that look like, by the way?

19:17Corinne:But if you're not feeding yourself properly, nothing's going to happen. Nothing's going to happen. Well, the last two are paramount to the success. Because if you listen this far and you're like, oh no, I've got good this. you check all the boxes like you have been taught how to do all the movements correctly you understand how to activate it you've got good range of motion you've worked on mobility yet you still can't build your butt this is it this is probably it's either one the programming or the nutrition or more often than not both some sort of combination to it where somebody is over training and underfed or like the the frequency at which they're doing is either not enough or too much because this is not one of those things, and this is the approach that I think we go wrong, and this is not just someone who's trying to build a butt.

20:02I think this is just people in general. More isn't always better. It's the right dose. It's what is the right amount of training volume for me to send a signal to my butt to grow, feeding it the proper amount of nutrition, also giving it the proper amount of recovery to do what it needs to do. Because what ends up happening a lot of times when someone is highly motivated to build something, whether it be a chest or a butt or shoulders or any other muscle, is they think just more of it, harder they do it, the more results they'll get. And then you get stuck in that thing that Sal likes to talk about, the recovery trap, where you're just constantly breaking down and you're never allowing the body to build and recover.

20:38And so this last piece, that frequency programming piece paired with the right nutrition, is the last unlock to all the other stuff.

20:46Corinne:Yeah, and just so I can encourage people, the glutes are not a hard muscle to grow. They're a very responsive muscle. In other words, if you're tuning in and you're like, hey, it's just not happening. I want my butt to respond. I want to get that round butt. I want it to be able to develop it. It's just not happening. It is a problem with a clear solution. This is not one of those parts of the body where you find notoriously difficult for some people to develop, like the calves. You'll hear about that sometimes with some people. Glutes grow. If you do it right, you feed yourself, they'll grow.

21:20Corinne:It happens 100 % of the time. So if you're struggling, go to mindpumpmasterclass.com, sign up for this live masterclass where Corinne, again, one of our top trainers, is going to walk you through all the important components to developing incredible glutes. And chances are, if you're struggling, you'll get the right answer. Apply it and then watch what happens. Look, you can find us also on Instagram. We'll see you. It's at Mind Pump Media. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com.

22:00The RGB Super Bundle includes MAPS Anabolic, MAPS Performance, and MAPS Aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing Mind Pump to your friends and family.

22:47We thank you for your support. And until next time, this is Mind Pump. Hi, I'm Chandler Garcia. As a picky nurse and global health advocate, I've cared for women and children all over the world, from Costa Rica to Egypt to Kenya and beyond. And no matter where I go or how tough the conditions get, I always wear my figs. These scrubs are lightweight, breathable, and super soft, perfect for long shifts in any environment. They've got pockets in all the right places, the fit is flexible, and they're durable through every admission, surgery, and post-op. But it's not just about the scrubs. Another big part of what I love about figs is when they say they're committed to supporting healthcare workers all over the world, they mean it.